Supplements for gut health
Probiotics, prebiotics, and the fibre spectrum — what each strain actually does.
Probiotic effects are strain-specific, not generic. Lactobacillus rhamnosus GG (most-studied), Saccharomyces boulardii (only one that survives antibiotics), Bifidobacterium infantis 35624 (the IBS strain), and Lactobacillus reuteri DSM 17938 (infant colic) all have specific RCT-backed indications. Acacia fibre is the most gut-tolerant prebiotic. Psyllium has FDA health claims for both cholesterol and IBS-C. Peppermint oil (enteric-coated) is first-line for IBS in NICE guidelines. Avoid: 'multi-strain immunity blends' that don't specify strain or CFU.
94
Psyllium husk (soluble fibre)
94
Oat beta-glucan (cholesterol)
90
Lactase enzyme
89
Fibre (general dietary)
86
Psyllium husk (Plantago ovata)
86
Saccharomyces boulardii CNCM I-745
84
Whey protein
82
Magnesium glycinate
80
Lactobacillus rhamnosus GG
80
Saccharomyces boulardii
79
Bifidobacterium infantis 35624
79
Magnesium citrate
79
Limosilactobacillus reuteri DSM 17938
78
Peppermint oil (enteric-coated)
76
Resistant starch (prebiotic)
75
Lactobacillus acidophilus
75
Pancreatin (porcine digestive enzymes)
74
Casein protein
74
DGL Licorice (deglycyrrhizinated)
74
Egg white protein
74
Chamomile extract (Matricaria chamomilla)
74
Lactobacillus gasseri
74
Acacia fiber (prebiotic)
72
Sunfiber (partially hydrolysed guar gum)
72
Lactobacillus plantarum
Educational reference, not medical advice. Discuss any supplement change with a qualified clinician before acting on this list.